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It's a beautiful day for a walk outside!!

    The fresh air, sound of crunching leaves, gentle breeze brings leaves floating down.  This is fall, at least here in the northeast it is and it is a great time to take your fitness routine outside.  Yesterday was one of those days for me, after fulfilling a commitment there was still enough time before the sun went down to get in a good sweat, some quiet time and prepare for the new week.  Below is my 'Final Sunday of Summer' workout.

    I began with a gentle paced walk to get the blood flowing to my muscles and let them get nice warm, as I felt warmer I picked up the pace, for you this could be running or a gently jog.  I like to do a mix of a faster walk and jogging, full out running has gotten a little rough for my back and hips.

    I planned my route so I would come to areas where there would either be benches or nice flat open space for some exercises no specific distances just go until you get to a spot and move on to the next. I got in good 3 miles in addition to the exercises.  This is not the first work out like this I have posted so I think you get the idea.

    Note: Placing hands on the back rest of the bench makes for a larger angle and helps to modify the movement.  Please email or message me with any questions. ✋  Do the exercises in any order that works for you and the space.

    Stop #1 (bench) 16 repetitions
  • Tricep pushups - place hands on the bench (on the seat or the back), shoulder width apart, wrists under shoulders, bend elbows lower chest towards hands with elbows tucked in closed to your sides
  • Twisted mountain climbers - hands on bench seat or ground directly under the shoulders, feet hip width apart, bring one knee in towards opposite shoulder and switch.  This is a slower pace then mountain climbers.
    Stop #2 (bench) 16 repetitions
  • Step ups - Step up on to bench, bring other knee up and lower back down to start.  Repeat all one leg or alternate.
  • Plank with alternate shoulder taps - Plank position with hands on seat or back of bench with hands directly under shoulders, bring one hand up to tap opposite shoulder and switch.  Keep hands directly under shoulders and abs contracted
    Stop #3 (bench) 16 repetitions
  • Pushups - Place hands on bench seat or back, slightly wider than shoulder width, bend elbows lower chest towards bench, push into hands as you straighten arms and contract chest.  Keep abs contracted to protect the low back.
  • Single leg deadlift - Stand feet hip width apart, allow one foot to come behind you as you hinge forward at the hips reaching towards the ground.  Abs engaged, focus slightly forward on the ground, push into heel as you raise back up to start position.
    Stop #4 (long, straight and flat sidewalk) 16 each leg 
  • Walking lunges - Step one foot forward and lower into lunge, push back up stepping forward with other leg and your walking.
    Stop #5 (curb in open parking lot) be sure there is no traffic
  • Plank - Placing hands on curb directly under shoulders, feet hip width apart, pushing back into heels, engaging legs and core with the chest open.  HOLD for 60 seconds
    Stop #6 (track and bleachers)
  • Side Plank - Place one hand on ground directly under the shoulder, extend both legs out with feet and hips facing the side, extend other arm straight up to the sky.  HOLD 30-60 seconds.
  • Run up and down bleacher stairs or any stairs several times, get that heart rate up. 
    End with your final push of walking, running or jogging than cool down and stretch.

    Enjoy 😅💦💓
    Be safe, be happy, be healthy

    Sincerely Ricarda 'Rickie' Alleman



   

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